Eggs
Eggs are usually a favorite of children. Eggs contain many brain-boosting nutrients such as choline, vitamin B12, and protein. Choline plays a particularly important role in normal brain development and can help improve cognitive function. Children from 8 years old only need to eat two eggs per day to receive the necessary amount of choline.
Seafood
Fatty fish and other seafood provide many beneficial nutrients for brain development, such as protein, zinc, iron, choline, iodine, and omega-3 fatty acids. However, you should avoid having children consume seafood with high mercury content, such as tuna and swordfish. Consuming too much mercury can be harmful to the developing nervous system of children. Instead, you should choose seafood with low mercury content, such as shrimp, salmon, tilapia, crab, or cod. Children under 3 years old can consume a serving of 30 grams of these seafood 2-3 times a week.
Peanut Butter
Children love peanut butter, and that’s a good sign. Peanut butter is packed with vitamin E, an antioxidant that protects and supports the nervous system. It also provides plenty of thiamine, which is good for the brain, and glucose for energy. Pairing peanut butter with fruits like bananas would be a great choice.
Berries
Berries can improve memory and are rich in vitamin C and other antioxidants. The seeds inside berries also contain omega-3 fatty acids that support brain function.
Some berries include strawberries, cherries, and blueberries. The darker the color of the berries, the more nutritious they are. You can blend berries into nutritious smoothies or use them for light snacks like dessert.
Milk and Yogurt
Children require more milk during their development compared to other ages. Vitamin B in milk and milk products is essential for brain tissue development, nerve conduction, and enzymes. Low-fat milk or yogurt is a great source of perfect protein and carbohydrates for brain tissue and nerves.
Milk is also an excellent source of vitamin D. Low-fat cheese is also considered a great source of calcium.
Lean Beef or Other Meats
Lean beef or equivalent foods are rich in iron, which helps children maintain energy and focus in their studies. Beef is also very rich in zinc, which supports memory. If your family is vegetarian, you can replace lean beef with black beans or tofu sandwiches.
Grilled lean beef sandwiches or grilled tofu sandwiches are a perfect and healthy alternative to fast food items like hamburgers or hot dogs from fast food chains.
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